A Cool Way to Stay in Shape
Want to stay cool and get fit during summer? Exercise physiologist Andrew Cate looks at some water-based activities that can help get you into shape.
Exercise in water is great way to add variety to fitness training and beat the heat of summer, while strengthening your muscles. Water’s unique properties cause your body to respond differently to movement and exercise. Buoyancy helps to reduce the jarring on your joints, while the fluid provides a smooth resistance, helping to tone your muscles.
Water work-outs can help you reach your fitness goals without pain or injury. It is ideal for people who are overweight, pregnant, starting an exercise program, suffering from arthritis or who have knee or back problems, and recovering from an injury. It adds cross-training variety to your existing exercise routine, and it’s a lot more fun than going to the gym.
Variety is a key to maintaining interest in an exercise program. Even if you can’t swim or are not a good swimmer, there are still plenty of things you can do.
Following are six popular water-based activities that could be a refreshing addition to your summer exercise routine.
1. swimming
Swimming is an excellent way to work your upper body, and also the hips, buttocks and thighs. It is also gentle on your joints. You can try freestyle, breastroke and backstroke.
for variation
Location. If you normally swim at your local swimming centre, try a beach pool or a different centre.
Sidestroke. Why not try an old-fashioned movement that few bother to do (or even remember). Don’t forget to change sides after each lap.
Swim squads. Join a local swimming club or swimming squad for stroke correction and competition.
2. shallow-water walking
Wade into water that’s about knee deep and just start walking. Bring each knee up as high as you can, and swing your arms to help propel you. After awhile you’ll feel the resistance of the water building, making it hard going.
This is a great cardiovascular work-out, and can also help to tone your buttocks and thighs. Walking in water is also a good introduction to water-based exercise. Once you become more confident, you may feel better about trying other activities.
for variation
Hand position. Try moving your hands differently through the water by slicing, punching, cupping, flat hands, open fingers or webbed gloves.
Direction. Try moving forward, backwards and sidewards, using regular, short, quick or long steps.
Speed. Vary your speed between fast and slow to add intensity and rest periods.
Depth. Try walking in ankle-deep, waist-deep and chest-deep water.
3. deep-water running
In deep-water running, most of your body is submersed. You perform a running action wearing a buoyancy vest or lifejacket for added safety and comfort. A vest also allows you to run freely within the water, without any contact with the bottom.
Deep-water running works your whole body and burns just as many kilojoules as road running, without the jarring and stress on your joints. The higher you bring your knees, the more kilojoules you will burn, in addition to developing strength and endurance.
for variation
Shallow-water running. Try running in ankle-deep water, but make sure the surface is free from any potholes.
Vest-free. For the more advanced, try deep-water running without a buoyancy vest.
Intensity. Vary your speed to maintain interest and challenge yourself.
Foot position. Try varying the position of your toes either up or down.
Weight. Hold a medicine ball or bucket of water above you head, relying on your feet only to keep your head above water.
4. kickboarding
One of the best possible work-outs for your legs and buttocks is to work out with a kickboard. The board helps you with buoyancy, so just keep your arms straight and kick to your heart’s content.
for variation
Leg action. Try different kicking actions, such as straight legs, bending the knees and frog kicks.
Flippers. Flippers increase the distance you cover over the course of your workout and change the way your leg muscles work.
One hand. Alternate laps holding the kickboard with only one hand. This increases the difficulty significantly. You can also practise freestyle holding the board with one hand, rotate your arm and swap hands as you rotate the other.
Let go the board. Practise breaststroke by alternating between a frog kick while holding onto the board, and then pushing the board slightly ahead of you. Then perform a normal breaststroke action, catching the board at the end of the stroke.
5. aquaerobics
The natural resistance water applies to your body during movement helps to tone the muscle. Aquaerobics classes take advantage of this resistance, and guide you in 40-90 minutes of movement and fun. The harder you push or pull in the water the greater the resistance will be. If you like exercising in groups, or if you like supervision from an instructor, this is an ideal activity for you to try. Many swim centres offer classes in water work-outs. Check with the pools in your area to find the best water work-out for you.
for variation
Gloves. Wearing webbed gloves increases the resistance on your upper body as you move your hand though water.
Do-it-yourself. Try to make up your own routine and have your own private aquaerobics class.
6. surfing
If you live near the beach and have good balance and upper body strength, you could always try surfing. It’s a great way to build your paddling strength and aerobic fitness while having fun. Don’t set your expectations too high because learning to surf is not easy. But it sure is worth it.
for variation
Surf school. If you are just starting out, try getting a few lessons. You will learn all the correct techniques, and pick up a few short cuts that should make your surfing experience safer and more enjoyable.
Body boarding. You might find that boogie boarding or body boarding’s more suitable for you. It’s a lot easier, and less dependent on your paddling strength if you wear flippers.
Paddle boarding. If you don’t have a beach nearby, but have a lake or dam, why not try paddle boarding. You can paddle while kneeling or while lying down, and there’s few better ways to build your upper body strength and aerobic fitness.
benefits of water-based exercise
- Increased muscle strength
- Improved stamina
- Enhanced flexibility
- Fat loss and improved body composition
- Improved posture, balance and coordination
- Can be as hard or as easy as you like
- No equipment needed
- Prevents overheating
- Good for all ages and fitness levels
- Low risk of injury
- Exercise without sweating
- Fun and refreshing
before you begin . . .
- See your doctor. If you are over 40 or have a health condition, such as asthma, diabetes or heart disease, check if water-based activities are suitable.
- Warm up. Always start each exercise slowly, gradually working into the full range of motion and effort.
- Increase intensity. As technique and mobility improve, work more powerfully against the water’s resistance.
- Proper breathing. Due to your body being partially submerged, breathing can sometimes become short and shallow. Try to breathe in deeply, and exhale fully.
- Stay hydrated. You still need to drink about 1/2 a cup of water for every 20 minutes of exercise. Don’t think that because you’re submerged in water that you don’t need to keep up your fluids.
- Have fun. You have the opportunity to be creative and enjoy yourself.
Don’t expect to be proficient immediately. Just get moving, and have a good time.
| This is an extract from January/February 2005
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